Garlic chilli prawn courgette noodles
Bright, low‑carb courgette noodles tossed with chilli‑garlic, sesame and quick‑cooked prawns — ready in 35 minutes.
Think noodles, but without the carbs — courgette 'zoodles' pick up every flavour without the heaviness. This quick stir‑fry uses marinated prawns and a punchy chilli‑garlic dressing for maximum impact in minimal time.
Perfect for a speedy midweek supper or when you want something light after a big weekend. The trick is not to drown or overcook the courgettes — keep them al dente and everything snaps into place.
Ingredients
- 300 g raw king prawns
- 3 courgettes — medium
- 3 garlic cloves — finely grated or minced
- 15 g fresh ginger — finely grated
- 1 red chilli — thinly sliced, seeds kept or removed to taste
- 15 ml rapeseed oil
- 15 ml sesame oil — to finish
- 30 ml light soy sauce — use 15 ml in the marinade and 15 ml in the stir‑fry
- 15 ml rice wine vinegar
- 1 lime — juice and extra wedge to serve
- 2 spring onions — thinly sliced (white and green parts separated if you like)
- 5 ml toasted sesame seeds
- 10 g fresh coriander — leaves roughly chopped
- sea salt — to taste
- black pepper — freshly ground, to taste
Equipment
- spiraliser
- microplane or fine grater
Instructions
Put the raw king prawns in a bowl. Add 15 ml light soy sauce, rice wine vinegar, half the grated ginger and half the grated garlic, a pinch of sea salt and a grind of black pepper. Mix, cover and leave to marinate in the fridge for 15 minutes.
Meanwhile, spiralise the courgettes into long ribbons and lay them in a colander or pile on kitchen paper. Sprinkle lightly with sea salt and leave to drain for 10 minutes, then press gently with kitchen paper to remove excess water.
Slice the red chilli and spring onions (keep whites and greens separate if you like). Mix the remaining 15 ml light soy sauce with the sesame oil, juice of the lime and the toasted sesame seeds in a small bowl — this is the dressing.
Heat the rapeseed oil in a large frying pan over a medium‑high hob. Add the marinated prawns in a single layer and cook without moving for about 90 seconds, then turn and cook a further 90 seconds until pink and just cooked through. Transfer prawns to a plate.
Turn the heat to medium, add the remaining grated garlic, remaining grated ginger and the white parts of the spring onions to the pan and fry for 20–30 seconds until fragrant. Add the drained courgette noodles and sliced red chilli and toss for 2–3 minutes until just tender — they should still have a little bite. Pour over the dressing, toss, then return the prawns and any juices to the pan and heat through for 30–60 seconds.
Divide between two plates, scatter with the green parts of the spring onions and the fresh coriander, add a lime wedge and a final grind of black pepper. Serve immediately.
Tips
- Press or salt the spiralised courgettes and pat them dry — that extra step prevents a watery sauce and keeps the noodles springy.
- If you don’t have a spiraliser, use a vegetable peeler to make wide ribbons, or buy pre‑spiralised courgette from the supermarket.
- Marinate the prawns for only 10–20 minutes; acidic marinades will start to 'cook' them if left too long.
- Cook everything on a hot pan and finish quickly — high heat keeps texture and colour.
- Make the dressing ahead and store in the fridge for up to 48 hours; add sesame oil just before serving for best aroma.
Substitutions
raw king prawns → thin strips of chicken breast, 300 g, marinate and cook slightly longer
Stays closecourgettes → pre‑prepared konjac (shirataki) noodles, drained and rinsed
Noticeably differentlight soy sauce → tamari, same quantity (use if you need lower wheat/gluten)
Stays close
Nutrition
Per serving · estimated
- 312
- Calories
- 36 g
- Protein
- 7 g
- Carbs
- 16 g
- Fat
- 3 g
- Fibre
- 4 g
- Sugar
- 700 mg
- Sodium
FAQ
Can I make this vegetarian?
Yes — swap the prawns for firm tofu, pressed and pan‑fried until golden, or for a mix of sliced aubergine and chestnut mushrooms for a meaty texture.
How long do the leftovers keep?
Store in an airtight container in the fridge for up to 24 hours. Reheat gently on a pan — courgettes will soften further, so it’s best eaten the same day.
I don’t have a spiraliser — any alternatives?
Use a vegetable peeler to create ribbons, or buy pre‑spiralised courgette from the supermarket. A julienne peeler also works for thinner noodles.
Can I use frozen prawns?
Yes — fully defrost them in the fridge and pat very dry before marinating. Excess water will steam rather than sear the prawns.
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